CrossFit – Tue, Jul 18
Warm Up
<p>Hip Halo Warmup</p><p>-into-<br />6:00 AMRAP</p><p>30 sec bike (easy)<br />20 sec bike (mod)<br />10 sec bike (hard)<br />5 Deadlifts (empty bar – build across)<br />5 Plate Toes Taps (each side)<br />5 Up Downs + Box Jump</p>
Movement prep/Workout prep
<p>1 set:<br />5/4 Calorie Bike<br />3 Deadlifts<br />2 Bar Facing Burpees<br />-rest 1:00-<br />2 Bar Facing Burpees<br />3 Deadlifts<br />5/4 Calorie Bike</p>
Freedom
Jimmy John’s (2 Rounds for reps)
<p>3 rounds:<br />10/8 Calorie echo bike<br />9 Deadlifts (185/125)<br />6 Bar Facing Burpees</p><p><br />-rest 3:00-</p><p><br />3 rounds:<br />6 Bar Facing Burpees<br />9 Deadlifts (185/125)<br />10/8 Calorie echo bike</p>
<p>Affiliate compete no change</p>
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